Sign up today for the Dr. Bill Ross Memorial Masters Swim Meet! The meet is at 12pm on Sunday, November 19 and is hosted by Metropolitan Masters Swimming and our own Bob Kolonkowski at the Nassau County Aquatic Center in East Meadow, NY.
The deadline to register or make changes to your swim event selection is Thursday, November 16. The meet is a 25-meter competition, so please adjust your times accordingly using the conversion tool below.
This will also be one of our first opportunities to get in some official racing in the Tristate area!
The holiday season is quickly approaching. We will make a few adjustments to the current practice schedule to accommodate for breaks from the coaching staff and the facility. Please be on the lookout for the schedule soon.
Training Tips
Swim Workout
Please note, these intervals are for short course yards but feel free to adjust as necessary. Refer to the following USMS Pace Chart for interval adjustments.
Warm Up: (Set yards: 750)
10 x 50 swim at 1:00
10 x 25 kick at 0:30
Set 1: One round (Set yards: 1000)
3 x 100 as 50 freestyle and 50 IMO drill at 1:45
8 x 25 swim with one butterfly stroke per 25 (rest is easy to the wall) at 0:30
3 x 100 as 50 freestyle and 50 breaststroke drill at 1:45
8 x 25 swim with one butterfly stroke per 25 (rest is easy to the wall) at 0:30
Set 2: Two rounds (Set yards: 1400)
125 as butterfly / freestyle / butterfly / freestyle / butterfly (all by 25s) at 2:00
75 butterfly at 1:15
50 freestyle (smooth) at 1:00
125 as breaststroke / freestyle / breaststroke / freestyle / breaststroke (by 25s) at 2:00
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